Lifting Log

[Robert Callahan]

So thoughts on this first cycle of 5-3-1

I like the structure of the main lifts. Consistent, but with a little variety. I should be able to chug along just fine and get up to and then past my old PRs with these hopefully

My main problem is with the assistance stuff. I am not sure how to tell if it is working. Should I expect immediate improvements? will they come in the assistance lift, or the main lift or both?

For example, pendlay rows are getting very tough for me, i feel very little improvement. Also once a week is not enough for push-ups. But I feel like handstands are improving nicely.

so tweaking it for next cycle:

Mon
BS
pull-ups
hill sprints

Tues
Press
Handstands
push-ups/z-press superset/metcon thingy? (3 rounds, 10/5)?

Thurs
PC
DL
Chins
GMs

Friday
Bench
Ring dips/supports
tabata push-ups

whatcha all think?

[OITW]

PC/DL/GM all on the same day? I feel sorry for your spinal erectors.

Yes, push-ups at least twice a week, but not tabatas, and you can't neglect basic sit-ups as well. Go take a look at what Ryan Long posted in his article on his own Army conditioning. That might make a better baseline for your training.